In it to win it
Bulking
Advanced
Machine strength
Plan Details
The In it to win it routine is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Balls to the wall!
Routine detail
Mon
Chest, Shoulders, Traps, & Triceps
Est. 126 min
16 exercises
Elliptical Training
1 Set
Smith Machine Incline Bench Press
3 Sets x 15 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 15 Reps
Smith Machine Shrug
3 Sets x 15 Reps
Cable Front Raise
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Machine Dip
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Barbell JM Press
3 Sets x 15 Reps
Dumbbell Reverse Fly
3 Sets x 15 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Calf Machine Shoulder Shrug
3 Sets x 8 Reps
Elliptical Training
1 Set
Tue
Back, Biceps, Forearms, & Abs
Est. 170 min
16 exercises
Elliptical Training
1 Set
Barbell Row
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
5 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
EZ Bar Curl
5 Sets x 8 Reps
Barbell Preacher Curl
5 Sets x 8 Reps
EZ Bar Preacher Curl (Reverse Grip)
5 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
5 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 8 Reps
Cable Wood Chop
5 Sets x 8 Reps
Cable One-Arm Lat Pulldown
5 Sets x 8 Reps
Cable Dual Overhead Curl
5 Sets x 8 Reps
Cable Reverse Curl
5 Sets x 8 Reps
Machine Ab Crunch
5 Sets x 8 Reps
Elliptical Training
1 Set
Wed
Legs
Est. 107 min
13 exercises
Elliptical Training
1 Set
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Smith Machine Squat
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Bodyweight Walking Lunge
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Barbell Deep Squat
3 Sets x 15 Reps
Barbell Lateral Lunge
3 Sets x 15 Reps
Machine Squat
3 Sets x 15 Reps
Donkey Calf Raise
3 Sets x 15 Reps
Cable Pull Through
3 Sets x 15 Reps
Elliptical Training
1 Set
Thu
Chest, Shoulders, Traps, & Triceps
Est. 155 min
14 exercises
Elliptical Training
1 Set
Barbell Bench Press
5 Sets x 8 Reps
Barbell Shoulder Press
5 Sets x 8 Reps
Cable Rope Lat Pulldown
5 Sets x 8 Reps
Smith Machine Shoulder Press
5 Sets x 8 Reps
Smith Machine Upright Row
5 Sets x 8 Reps
Barbell Tricep Extension (Supine)
5 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Fly
5 Sets x 8 Reps
Dumbbell Pullover
5 Sets x 8 Reps
Dumbbell Shoulder Shrug
5 Sets x 8 Reps
Barbell Push Press
5 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 8 Reps
Elliptical Training
1 Set
Fri
Back, Biceps, Forearms, & Abs
Est. 126 min
16 exercises
Elliptical Training
1 Set
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Cable Standing Row
3 Sets x 15 Reps
Cable Judo Flip
3 Sets x 15 Reps
Machine Vertical Row (Close Grip)
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Dumbbell Incline Spider Curl
3 Sets x 15 Reps
Dumbbell Supination (Side-Lying)
3 Sets x 15 Reps
Dumbbell Pronation (Side-Lying)
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Elliptical Training
1 Set
Sat
Legs
Est. 130 min
12 exercises
Elliptical Training
1 Set
Barbell Squat
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Calf Press On Leg Press
5 Sets x 8 Reps
Hack Squat (Reverse Position)
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Cable Pull Through
5 Sets x 8 Reps
Dumbbell Plie Squat
5 Sets x 8 Reps
Donkey Calf Raise
5 Sets x 8 Reps
Elliptical Training
1 Set
Sun
Kettlebell
Est. 64 min
8 exercises
Elliptical Training
1 Set
Kettlebell Dead Clean
3 Sets x 8 Reps
Kettlebell Windmill
3 Sets x 8 Reps
Kettlebell Arnold Press
3 Sets x 8 Reps
Kettlebell Thruster
3 Sets x 8 Reps
Kettlebell Pistol Squat
3 Sets x 8 Reps
Kettlebell One-Arm Row
3 Sets x 8 Reps
Kettlebell One-Arm Overhead Squat
3 Sets x 8 Reps
